Ankle pain is mostly caused by ankle sprain, because the ankle joint is the joint and active part of the load-bearing human body. The relatively large activity in this place often causes ankle sprain, which is easy to cause ankle pain after sprain. If not treated in time, it will cause chronic injury, so we should pay close attention to treatment. Even in the middle of this month, my ankle was sprained and my foot was swollen, so I couldn't walk. Later, I went to the doctor for acupuncture, and now I am fine.
I have participated in horse racing for many years. I am responsible to tell you that my achilles tendon is injured.
I guess you didn't run long.
There are several reasons for this:
1, the foot landing posture is wrong. At present, it is recognized that the best foot landing posture is that the forefoot lands first and the hind foot lands, and the arch is used to cushion the impact force.
2, the body posture is wrong, lean forward when running, looking for the feeling of stretching your feet when you are about to fall, this posture will also save physical strength.
3, the strength of the lower limbs is not enough, and the balance of the body is completely adjusted by the Achilles tendon during running, causing fatigue and damaging the Achilles tendon. Gradually reduce the amount of running. At the same time, you can practice squat and back pedal with the help of equipment to increase the muscle strength of thighs, calves and buttocks.
4. Fully stretch before and after running.
5. Control the running amount and rhythm, and increase the running amount one by one according to your physical reaction, and increase 1-3km each time. The running rhythm starts with two steps and one suction, and can be gradually increased to four steps and one suction. At that time, your cardiopulmonary function and muscle strength could run half a horse.
Generally speaking, there are the following reasons:
1, lack of physical exercise
If you don't exercise at ordinary times and take part in a running once in a while, your joints and ligaments may not be able to adapt to the pressure you need to bear during running, resulting in ankle pain and knee pain.
2. Not warming up in advance
Many people often ignore the warm-up steps before running, so that the joints, ligaments and muscles of the body are put into the intensive exercise of running without moving, which easily leads to the strain of joint ligaments, thus causing ankle pain.
The shoes you are wearing are not suitable.
Running shoes don't fit or shoelaces are tied too tightly, which easily leads to poor blood circulation in the feet; Running likes to wear slippers or high heels, which can easily lead to ankle sprain, thus causing pain.
4. The running ground is not suitable
Choose to run on rough roads, and you may sprain your ankle because of rough roads when running; Or choose to run in places with poor elasticity such as hard cement floor, which will also have a great impact on the ankle and cause pain.
5. Wrong landing posture
In the process of running, the landing posture of running is incorrect, and heavy landing or striding landing may cause excessive impact on the ankle, which may easily cause discomfort such as ankle pain.
6. Excessive exercise intensity
Running intensity is too high, and the amount of exercise exceeds its own load, which is easy to make muscles and joints extremely tired, thus causing discomfort such as ankle pain.
Do you do stretching and relaxing muscle training after every run?
Hello! You have been running for a while, and your ankle hurts after running recently. I don't know why. Let me give you a brief analysis. Maybe you ran the wrong way. Before you start running, you must warm up, that is, slow down and walk, so that your muscles can gradually change from the contracted state at rest to the extended state at running, and gradually increase your exercise ability. Then jog for a while, and then run quickly after the muscles are fully stretched, that is, the athletic ability is fully developed, but the running time should not be too long or too far. If you run too long, your knee or ankle will be injured. Running is mainly done by stretching the muscles around the ankle and knee joints. If you run for a long time, the distance will be longer, either hurting the muscles around the knee joint or hurting the muscles around the ankle joint.
Therefore, running must be able to run. Running seems simple, but it also has skills. As long as you master the skills, running won't hurt your health. What is running for? It's for fitness, not for hurting joints, but for hurting the body.
Too much running. Don't run until you have a good rest, otherwise it will be difficult to recover. I have the same situation, but it doesn't affect running when the pain recurs. Sometimes it's good to run by yourself. However, if it is stress injury, you must rest until it is completely cured.
I think it's a slight joint injury. Go to an orthopedic surgeon to confirm, and use some medicine to reduce the intensity of exercise first. It doesn't hurt to wait, it will be strengthened bit by bit!
If you have this problem, you can't run any more. You must rest, or something will go wrong, which is caused by incorrect running posture and long time.
1. After a period of inactivity, barefoot may not be able to adapt to sudden and strenuous running, so you just need to increase the running intensity in turn in the future. Jog first, don't run for too long, and get up the next day without sore hind legs.
2. The ground is too hard or the downhill road is uneven, which has a strong sense of vibration to the bones and muscles in barefoot. You should choose a site with a relatively flat road surface and a relatively soft ground, which will make you feel more comfortable.
3. consider whether the shoes are too tight, or whether there is a buckle injury on the way. According to my personal experience, as long as it is not a button injury, it can be adjusted by itself and will recover automatically in three days.